sleep

THE thought of a long-haul holiday, far away from the cold UK, can be tempting for some – apart from the jet lag.

But experts have revealed the three day ‘hack’ that is meant to help you get over it much faster on holiday, and not waste any of your vacation time.

Most winter sun destinations are pretty far away, bar a few African islands.

And being far away comes with a tricky time difference to adjust to.

That’s because your internal body clock – also called the circadian rhythm – becomes confused when you change time zones quickly.

This can then result not only in extreme tiredness, but also headaches and stomach aches.

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Sleeping patterns as well as eating habits can both be severely affected by jet lag.

According to experts at Go2Africa, there are a few ways to try and avoid the worst symptoms of jet lag.

One is choosing the correct flight time before a long journey.

They advise booking a flight that lets you land between 2pm and 5pm, as it allows exposure to daylight which can help stave off the effects of jet lag.

Not only that, but it also means you have enough time to try and adjust before going to sleep at the location’s natural time.

Otherwise there is also the three-day rule, which you need to do before you even get on a flight.

This is particularly for anyone travelling east, as this is when you are more likely to have to go to bed earlier rather than later.

To try and get used to this, it is advised to adjust your sleep schedule three days before you travel.

This is advised to be as much as one hour per day, so you find it easier to sleep at a more sociable time on holiday.

And this is then the same when flying westwards but instead to sleep an hour later.

Of course this isn’t the easiest, trying to fall asleep earlier than you are used to.

But even as little as 30 minutes per day can still make a difference.

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Even the plane you are on could increase or decrease the effects of jet lag.

If you want to go somewhere that is 27C in December but has no jet lag – then we’ve found some great islands.

A ROLLING mist was hugging the Somerset Levels beneath a crisp autumn sun as I opened the curtains and stepped out on to my balcony.

We had arrived in the dark the night before, to a welcome reception of hot chocolate and toasted marshmallows by a roaring fire pit at the Windmill Retreat Spa & Estate in Bridgwater.

We had been impressed by the state-of-the-art outdoor hot tub, cold plunge and private barrel sauna in the newly-built Avanto Spa Garden, for the exclusive use of six new Elements suites.

But waking up to these views – and catching a glimpse of the larger spa below – we knew we were somewhere extra special.

Rested from a good night’s sleep in the Thyme suite – with its king-size bed, and lounge with complimentary handcrafted gin infused with herbs from the garden – we headed down to the Levels Country Kitchen.

Guests can choose from a continental breakfast on their balcony, or a hot breakfast and coffee in the Kitchen.

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It was followed by a morning of yoga and meditation in the Wellness Dome, which has been built at the top of the site, with views over the local villages.

Suitably relaxed, we went for a stroll around the estate, picking up a hand-made necklace from the shop before returning to the cafe – where guests get ten per cent off.

There we had lunch of French onion soup and hot honey goat’s cheese and walnut salad.

The extensive seasonal menu includes a selection of sandwiches, salads and quiches as well as an all-day brunch and burgers.

As the afternoon rolled in, it was time to experience the main Windmill spa, where sessions start from £35 per person.

It is open to just 12 people at a time, so it never feels overcrowded.

We started in the main hydrotherapy infinity pool overlooking another beautiful garden, before venturing outside to the hot tub with a glass of ice-cold prosecco.

A steam and sauna followed, then we reclined on the warm stone beds with an iced towel to cool off, before treating ourselves to an express facial (from £43) in one of the five treatment rooms.

Back in our suite we helped ourselves to pick ’n’ mix from the pantry, alongside a herbal tea and a slice of home-made Victoria sponge cake – baked freshly each day – before heading back out to the Avanto Spa Garden for sunset by the fire pit with another round of marshmallows and lashings of hot chocolate.

Hearty breakfast

After washing off the day under the rainforest shower and using the spa’s home-made toiletries, it only felt right to get into our robes to enjoy a delicious charcuterie board – delivered to our suite – and a bottle of red wine in bed with Strictly on the TV.

For those wanting something more substantial, the highly-recommended George Inn is just a 15-minute walk away, or you can order in a pizza from the local takeaway.

Lights out by 10pm, we opened the skylight above our bed to look at the stars before drifting off for another sensational night’s sleep.

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The next morning, after another hearty breakfast – this time a sausage sandwich – we handed back our suite keys with heavy (but relaxed) hearts, before making use of the spa garden for one final time and packing up a lump of cake for the road.

• From £197.50 per person based on two sharing.

For those who love the idea of a holiday but need their beauty sleep to last, look no further than this city

Forget beaches and sunshine – for many of us, the prospect of five nights of quality sleep on holiday is more than enough. If this sounds like your getaway priority, look no further than Vilnius, the Lithuanian capital – which has just been named the top European destination for sleep tourism.

With its profound wellness culture, Vilnius provides exactly what “sleepcation” travellers are seeking: saunas, spas, and local rituals, designed for deep relaxation, according to Go Vilnius. You can also effortlessly take day trips to the UNESCO dunes on the Curonian Spit or meander through the surrounding forests of Neris National Park. Assessing air quality, light pollution, green space, nightlife, rainfall, and nighttime temperatures, the research examined 300 cities, reports the Express.

In the city, 61% of the urban area is green, trees blanket 48% of the city, and 95% of residents live within 300 metres of greenery. “In Vilnius, I always find ways to relax, no matter the time of the year. During the warm season, I enjoy spending time outdoors in Vilnius’ numerous green spaces or the nearby forests and lakes. In winter, relaxing walks around the Old Town improve my sleep, while the city’s numerous spas and saunas help me unwind after a long day or week,” said Madu Melo, Brazilian expat and marketing professional, living in Vilnius for five years now.

Lithuania, already crowned the World’s Best Wellness Destination by the ITB Health Tourism Awards 2025, has seen its capital Vilnius dubbed the European Sleep Capital, making it a rising star for restful getaways. Here are five unique wellness rituals, woven into city life, that ensure locals and visitors in Vilnius enjoy a good night’s sleep.

Held in the vaulted cellar of the refurbished 17th-century Pacai Palace, this multi-sensory ritual brings Lithuania’s coastlines and forests into a tranquil treatment. The experience kicks off with a four-hand full-body massage and a soft tolling of Old Town bells, mixed with the soundscape of the Baltic Sea and Curonian Lagoon (a tribute to the UNESCO-listed dunes).

Guests are then offered a taste of natural birch sap, invited to inhale the scent of handpicked linden, chamomile, and clover, and to appreciate the beauty of Lithuanian nature for total sensory relaxation. Located beneath the Bokšto Square complex in restored medieval cellars, this circuit alternates between heat and recovery. The 25-meter, four-lane pool sets the rhythm for rounds of traditional sauna, salt sauna, and hammam, punctuated by brief cold dips.

The standout feature is Cloud9, a short vibro-acoustic session on a gently swaying bed that aids the nervous system in unwinding. In a cosy boutique setting on Kalvarij Street, just a stone’s throw from the city centre, groups remain small, allowing the sauna master to maintain the perfect pace.

Visitors can look forward to timed garas (steam waves), traditional birch or oak vanta whisking, aroma infusions of natural scents, and simple breath-work, with each round concluded by a refreshing cold-water dip. After the New Year, an igloo-shaped outdoor sauna will be unveiled in the courtyard of the former Lukišks Prison, now a cultural hub. This unique sauna experience combines brief heat sessions with cold-water baths. The small groups and the thick walls of the igloo ensure tranquillity, enhancing the hot-cold contrast and making it easier to concentrate on breathing and pace.

Nestled next to Sudervl stream and a 1923 windmill, three bathhouses – the Old, the Great, and the Small – offer leisurely, expert-led rituals. Over approximately three hours, guests are treated to measured steam dosings and vanta whiskings, paired with applications of honey and salt, all while enjoying peaceful intervals by the pond or river.

The forest setting and preserved wooden buildings complete the experience, helping visitors unwind without leaving the city. The conversation about wellness and sleep will continue in Vilnius on 22 November at Sleep Fest. The event will feature international experts such as Dr. Daniel Amen, Leslie Kenny, and others, who will share insights on how to incorporate sleep science into everyday routines to reduce anxiety and improve sleep quality.

“Sleep Fest is about bridging the gap between science and real-life challenges. We’re trying to show that better sleep and calmer minds aren’t luxuries, but necessities anyone could have through building everyday habits that help to improve the overall wellbeing,” said Diana Augunait, the organiser of the Sleep Fest.

Vilnius’ recent accolades, including the European Green Capital and European Christmas Capital 2025, highlight the city’s tranquil atmosphere: plentiful green spaces, traditional stress-free Christmas celebrations, and much more.

Conveniently reachable via Frankfurt, Copenhagen, or Helsinki, Vilnius is ideal for a comprehensive European wellness journey or simply a dedicated “sleepcation”.

MONDAY night is DJ night at Hotel Ibiza and the bar/lounge area is filled with ambient house tunes as pink neon lights flash in time with the beat.

But despite the name of the place, we’re nowhere near the Balearic Island.

We’re in Les Deux Alpes in France, one of the most snow-sure ski resorts in Europe, and the terrace outside looks across to the glistening peaks of the Parc National des Ecrins. 

It’s the week before Christmas and a group of us have brought our teenagers for some festive fun on the slopes.

They’re not yet old enough to venture out alone into the resort’s bars and clubs, but they’re still keen to do their own thing so the entertainment here is ticking all the teen boxes.

While we sit a­t the bar, chatting with barman Costas as he expertly mixes our pre-dinner drinks, the kids have gone downstairs again for another game of air hockey.

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The huge basement games room, which also has ping-pong, table football, arcade games and a dozen or so sofas to laze on, is proving to be a big hit.

But it’s dinner time and I know the restaurant buffet will easily tempt away Freddie, our 15-year-old, because it is serving lasagne — his favourite dish — among a host of other options.

Like most teenage boys, Freddie is a big eater and as I watch him tuck into his third portion I feel relieved that we went for the all-inclusive option.

Feeding a growing lad is expensive at the best of times but particularly so in a ski resort.

Luckily, the Hotel Ibiza offers a super deal throughout the winter season, with kids under 18 staying free when sharing a room with their parents at the same board.

You can go for B&B or half- board, but families usually make the most of the kids-go-free offer and splash out on all-inclusive.

It makes sense, especially when you factor in the drinks.

Soft drinks, wine and beer with meals, and a selection of spirits for pre- and post-dinner drinks are part of the deal, and Costas keeps them coming, along with bowls of peanuts and tortilla chips, until 10pm.

After that, you can carry on drinking at your own expense, but you’ll probably want to be tucked up in bed by then, exhausted by a day’s activity in the mountain air. 

It was early in the season but already the snow conditions were good.

The sun was shining (Les Deux Alpes boasts above-average sunshine too) and with heavy snow and white-outs forecast for later in the week, we were making the most of the blue skies. 

We loved the Jandri Express, the resort’s sparkling new state-of-the-art cable car that whizzes you up to 3,200m in just 17 minutes, half the time the old gondola took.

It takes up to 32 people at a time — 24 seated and eight standing — and gives you plenty of time to adjust boots or have a snack.

One morning we joined First Tracks, where you accompany the Ski Patrollers, who prepare the slopes daily, spending two hours learning about what is involved.

It costs €22 (£19.40) per person, including breakfast at La Toura Restaurant, and can be booked through the tourist office.

Best of all, it means you get to go up before the lifts open to the public and can be the first to ski down.

With freshly-groomed slopes to ourselves, it’s when we got our best photos.

We also tried yoonering — a bit like sledging but on a seat 20cm above the ground, with your legs stretched out in front to act as brakes, gliding down and leaning left or right to turn. It was easy to get the hang of it and went surprisingly fast.

We all loved it. 

‘QUIRKY AND FUN’

On a few evenings we stopped off for a beer or a vin chaud at one of the bars near the bottom of the Jandri, but most nights we got straight on the free shuttle bus for the five-minute hop home and did our après ski back at the hotel bar/lounge, enticed by the all- inclusive drinks and the chilled out, family-friendly vibe.

The hotel’s decor somehow manages to make it cosy and cool at the same time.

There’s a retro, musical theme, with prints of rock and pop legends along the corridors and coffee tables in the lounge, which double up as Monopoly boards or glass-topped exhibits of Barbies and Action Men.

It’s quirky and fun.

Our room, one of 60, was a two-bed family one, with balcony and bath.

Each room comes with bath robes and slippers for the walk down to the basement spa, with its sauna, steam room and indoor heated pool all free for guests.

The food was excellent for a three-star hotel, particularly the evening meals, when you could take a bowl and help yourself from the salad or soup bar, followed by an array of hot meat, fish and veggie dishes, plus a surprising amount of veggie sides, which is often lacking in ski hotels.

The desserts were so generous that even Freddie agreed to share.

After dinner we’d sink into the comfy lounge sofas en famille and play cards or games.

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One night after dinner, two of the younger children played Christmas songs on the grand piano and we all joined in — even the teens!

With only a few more years before they’ll probably be off skiing with their mates, it was a moment to be cherished.